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Farm Fitness

Preper for a hyrox in FarmFitness fashion, This 12 week programme focuses on 3 gym sessions and 2 dedicated running only days a week.

Sessions will comprise of strength/ hypertrophy work to ensure you are capable of handling the stress of a hyrox. Most sessions will end in a form of conditioning that ramps up as the weeks go by.

Included in this programme is advice on pace for your longer and shorter runs alongside a taper week to prepare you for the big race. This training would work well for doubles but is designed to prep you for solo as well.

Warm up properly for all strength movements by keeping an eye on the intended intensity (RPE) and focus on good technique on all movements.

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FARMFIT : HYROX

Intro phase, Short runs, less conditioning, introducing relevent strength work.

Block 1

Second Phase, longer conditioning and higher recovery, Less hypertrophy focus

Block 2

Phase 3, Minimal strength, little to no hypertrophy training, much more focus on endurance and recovery

Block 3

Get ready for ATHX 26 with our 8 week preperation programme, build strength across the main lifts needed for competition day alongside boosting your engine Farm Fit style.

This programme will be based around 4 with an optional 5 conditioning focused day.

There is 8 weeks in this training cycle, if you want to run it for longer we recommend finishing a full cycle and restarting.

Block 3 is a taper week, this is set up in a plug and play style where at any point you could drop it in and recover ready for the big day, so even if you can't finish the full 8-9 weeks just drop the taper in and you should be fresh for competition.

You could also use the taper week as a way to simulate competition conditions if you have a long phase before competition and maybe want to "test" a month or two beforehand.

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FARMFIT : ATHX 26

Introduction Phase, High Volume, build confidence in competition movements.

Phase 1

Core strength foundations, RPE introduced and more intensity added.

Phase 2

Use this week when you need to prepare for competition, Technically this is week 9 but you can plug it at any point in the programme if you need to compete earlier or later than the length of the programme.

Taper Week + Competition Prep

The perfect strength and conditioning programme to prepare you for our signature event, Farm Games.

This can also be ran as a prep for other functional fitness events such as turf, britains fittest farmer etc.

This programme follows an 8 week block focusing on strength, conditioning and mixed modality workouts designed to get you in the best shape possible for common events in Farm Games.

Expect barbells, logs, sandbags, running, jumping and more through these 8 weeks.

Week 8 is an optional taper week to ensure proper recovery before any events you undertake. if you have longer than 8 weeks to prepare simply cancel this week and rerun the programme.

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FARMFIT : GAMES

This 8 week programme has been designed to build your foundations, helping you get stronger, move with confidence and improve your fitness so you feel ready for life inside and outside the gym.

In 8 weeks you will build a foundation of strength, movement quality and fitness that sets you up for everything that comes next.

Trust the process and be proud of what you achieve along the way. 
Lets Go !

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8 WEEK BEGINNERS PROGRAMME

RPE: 5-6 (Light–Moderate)  Intention: In the initial weeks the focus is on exploring new movement patterns at a slow, more controlled pace. We dial in on movement quality, mind–muscle connection, and creating space for noticing how your body feels during each movement

Exploration & Foundation

RPE: 6-7 (Moderate) Intention: Introduce incremental progressions by adding a little more weight, volume or range of motion. The goal is steady improvement while still leaving a couple of reps “in the tank.” Think of it as building confidence, not testing limits.

Building & Progression

RPE: 7-8 (Moderate– leaning towards achievable challenges ) Intention: By now your body is more familiar with the movements. This phase is about expanding capacity, increasing endurance, tolerance and strength. Expect to feel slightly more challenged but not maxed out. You should finish each session feeling like you have worked but your not wiped out. There should be enough natural energy leftover for life commitments outside the gym

Capacity & Growth

RPE: 8-8.5 (Sustainable Moderate) Intention: This phase isn’t about pushing harder, but about showing up consistently and moving with confidence. The focus shifts to refining form, maintaining energy across the week and proving to yourself that fitness can be a regular part of your lifestyle

Confidence & Consistency

Powerlifting and strength training done the Farm Fitness way.

Use effective warm ups before working on your top set and back downs in order to really progress your main lifts.

Extra accessory / bodybuilding work is catered to build the muscle needed to get stronger on all of the big 3; Squat, bench and deadlift.

This Programme asks for 4 training sessions a week.

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FARMFIT : STRONG 4 DAYS

Accumulation phase, Mostly % work but use this to get a guage on RPE, then next phase will be based more around how you feel on the day so now is a good time to get used to how the movements should feel at different intensity.

Strength phase Use RPE a lot more this phase over %, you should now have a rough idea of where you are. stay close to the rpe and drop intensity if you need to.

Powerlifting and strength training done the Farm Fitness way.

Use effective warm ups before working on your top set and back downs in order to really progress your main lifts.

Extra accessory / bodybuilding work is catered to build the muscle needed to get stronger on all of the big 3; Squat, bench and deadlift.

This Programme asks for 3 training sessions a week.

FARMFIT : STRONG 3 DAYS

Peaking Phase, Build up to new 1RM. Singles should move fast at first same as doubles, dont fall into the temptation to max out too soon.

Build a complete and Aestheic physique using a mixture of barbell and bodybuilding movements across a 12 week programme.

Using 2 warm up sets per movement for effective and safe technique as you focus on progressiviely getting stronger.

Gain confidence as the weeks progress by adding in additional intensity techniques to push yourself to the limit week by week.

This version of the programme asks for 5 training sessions a week.

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FARMFIT : AESTHETICS - 5 DAYS

Weeks 1-12 of the Full Body Aesthetics programme

Build a complete and Aestheic physique using a mixture of barbell and bodybuilding movements across a 12 week programme.

Using 2 warm up sets per movement for effective and safe technique as you focus on progressiviely getting stronger.

Gain confidence as the weeks progress by adding in additional intensity techniques to push yourself to the limit week by week.

This version of the programme asks for 4 training sessions a week.

FARMFIT : AESTHETICS - 4 DAYS

Build a complete and Aestheic physique using a mixture of barbell and bodybuilding movements across a 12 week programme.

Using 2 warm up sets per movement for effective and safe technique as you focus on progressiviely getting stronger.

Gain confidence as the weeks progress by adding in additional intensity techniques to push yourself to the limit week by week.

This version of the programme asks for 3 training sessions a week.

FARMFIT : AESTHETICS - 3 DAYS

Part 2 of the Full Body Aesthetics programme, Build strength and size with full body bodybuilding movements based around 4 training sessions a week. This programme also includes and optional 5th arms and core training day.

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FARMFIT : AESTHETICS-2

Part 3 of the Full Body Aesthetics programme, Build strength and size with full body bodybuilding movements based around 4 training sessions a week. This programme also includes and optional 5th arms and core training day.

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FARMFIT : AESTHETICS-3

FULL BODY AESTHETICS - 3

Gain foundational strenth across all movement patterns and build muscle along the way.

This programme focuses on 2 blocks which build intensity over time, moving from 3 days a week to 4 days a week as the blocks continue.

On all movements you will want to use 2 warm up / feeder sets to guage how much weight you will be using on the day.

Once warmed up you will then proceed to your "top sets" which are the sets perscribed in the programme.

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FARMFIT : GAIN

Focus on Foundational strength, recovery and form.

Increased frequency, intensity, and strategic exercise rotation.

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